6.66mi on dreadmill, 69:30, 30 AUG 24, Fort Belvoir, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 9 PM (1) Aug 30 73 (23) 69 (21) 30.14 (1020) Calm

Odometer 24B: 23.5mi

TE 4.9/2.4. Average/max heart rate = 146/168

I felt out of sorts tonight, so I decided, since I'm taking tomorrow off, that I was going to go hard at my standard distance. Fastest one I've done in a while and one where I was simply going to speed up as I got to the end. This is one of the few where I started in zone 3 and ended up running well into zone 4 at the end. Surprisingly enough, I felt like I could've gone faster.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:55 10:55 10:55 10:55 1.00
1.00 21:25 10:30 10:30 10:43 2.00
1.00 31:57 10:32 10:32 10:39 3.00
1.00 42:30 10:33 10:33 10:37 4.00
1.00 52:44 10:14 10:14 10:33 5.00
1.00 62:55 10:11 10:11 10:29 6.00
0.66 69:30 06:35 09:58 10:26 6.66

6.66mi on dreadmill+lift, 75:27, 28 AUG 24, Fort Belvoir, Virginia

iThink:
Journey, "Only the Young"
John Waite, "Change"
Touché Amoré, "I'll Be Your Host"
WX at 2 PM (18) Aug 28 97.2 (36.2) 66.4 (19.1) 29.98 (1015) NW 10

Odometer 24B: 16.8mi

TE 3.5/0.8. Average/max heart rate = 137/144

Recovering after getting the shingles vaccine on Monday. Holy crap did that knock me flat. Today was going to be brutal hot so I decided to stay inside. The third iThink is a reaction to hearing the song "Ebony and Ivory" on the PA.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10/10/8 @65
Barbell Row 10/10/10 @85
Alternating Dumbbell Chest Press 7/6/5 @30
Leg press 15/12/10 @388
Lat Pulldown 10/10/10 @100

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:50 11:20 11:20 11:25 2.00
1.00 34:12 11:22 11:22 11:24 3.00
1.00 45:29 11:17 11:17 11:22 4.00
1.00 56:50 11:21 11:21 11:22 5.00
1.00 68:09 11:19 11:19 11:22 6.00
0.66 75:27 07:18 11:04 11:20 6.66

6.66mi on dreadmill+lift, 75:37, 25 AUG 24, Fort Belvoir, Virginia

iThink:
Journey, "Only the Young"
John Waite, "Change"

WX at 1 PM (17) Aug 25 84.0 (28.9) 59.7 (15.4) 30.23 (1023) S 7

Odometer 24: 411.3mi

TE 3.3/0.0. Average/max heart rate = 135/139

First lift in a while, and a very deliberate run at a specific speed to not go beyond zone 3. I moderated my working load on the bar based on not having done it in almost a month and a half.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10 @65, 10/8 @70
Barbell Row 10/10/10 @85
Leg press 15/12/10 @368
Lat Pulldown 10/10/10 @100
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:51 11:21 11:21 11:25 2.00
1.00 34:09 11:18 11:18 11:23 3.00
1.00 45:28 11:19 11:19 11:22 4.00
1.00 56:48 11:20 11:20 11:22 5.00
1.00 68:09 11:21 11:21 11:22 6.00
0.66 75:37 07:28 11:19 11:21 6.66

6.66mi, 81:57, 24 AUG 24, Springfield, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at 11 AM (15) Aug 24 76.3 (24.6) 59.9 (15.5) 30.28 (1025) WSW 6 RH 57

Odometer 24B: 10.1mi

TE 3.4/0.6. Average/max heart rate = 139/157

Today was remarkably quicker than I expected. Weather was great and breezy enough where it was nice. I did sweat a lot, but that's also a function of the length of the run. I don't know if this is just representative of the weather or if I'm really that recovered, or both, but today, I'll take it.

It's fascinating to see how times have varied over the last few months of running this distance. Certainly there is a lot of improvement from this spring, but I was also very deliberately running in zone 2 and I've been honestly less disciplined about that in the past. For that, I might have to get back on the dreadmill if I want to be that disciplined about pace.

And now I have my standard route for my favorite run distance!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 17:54 17:54 11:42 11:42 1.53
1.05 31:20 13:26 12:48 12:09 2.58
0.46 36:41 05:21 11:38 12:04 3.04
1.91 60:07 23:26 12:16 12:09 4.95
0.41 65:16 05:09 12:34 12:11 5.36
1.30 81:57 16:41 12:50 12:18 6.66

4.0mi, 50:05, 22 AUG 24, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at Noon (16) Aug 22 75.2 (24.0) 45.7 (7.6) 30.23 (1023) WNW 13 RH 35

Odometer 24: 404.6mi

TE 3.0/0.5. Average/max heart rate = 139/153

Easier run over a slightly shorter version of yesterday's course. I could've run a little earlier, but this'll do.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 23:57 23:57 12:06 12:06 1.98
2.02 50:05 26:08 12:56 12:31 4.00

4.4mi, 49:32, 21 AUG 24, Springfield, Virginia

iThink:
Cheap Trick, "Mighty Wings"

WX at Noon (16) Aug 21 72.5 (22.5) 45.5 (7.5) 30.14 (1020) WNW 12

Odometer 24B: 4.4mi

TE 3.9/2.1. Average/max heart rate = 144/159

Holy crap, fall weather continuing - as in it's cooler outside than inside! Today was fast. Like way faster than normal fast.

Plan was to go less than 5, but I had mapped out a course that was entirely pavement, and I think that also had something to do with the faster times today as I was running more efficiently on a surface with more traction. My knees might hate me later today, though. New shoes are now in use.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 23:53 23:53 10:54 10:54 2.19
2.21 49:32 25:39 11:36 11:15 4.40

8.15mi, 99:43, 20 AUG 24, Springfield, Virginia

iThink:
The Police, "Synchronicity I"
Sugarcult, "Dead Living"

WX at Noon (16) Aug 20 71.8 (22.1) 51.1 (10.6) 29.98 (1015) NNW 8 RH 48
WX at 11 AM (15) Aug 20 72.0 (22.2) 50.0 (10.0) 29.98 (1015) NW 15 RH 46

Odometer 24: 400.6mi

TE 3.8/1.8. Average/max heart rate = 142/156

Holy crap, fall weather!

With today's weather, I had to go long. This is my chance to see how I'd feel on a longer run (longest one I've taken since returning to Virginia), and this is the run that probably retires my shoes as I can chuck them as 400 miles of over 200lb runner is probably hard on the midsole. Certainly the outsole is worn smooth in places.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.29 14:37 14:37 11:20 11:20 1.29
1.02 27:55 13:18 13:02 12:05 2.31
0.47 33:20 05:25 11:32 12:00 2.78
1.80 55:01 21:41 12:03 12:01 4.58
0.53 61:32 06:30 12:16 12:02 5.11
1.05 75:01 13:29 12:50 12:11 6.16
0.89 86:46 11:45 13:12 12:18 7.05
1.10 99:43 12:57 11:46 12:14 8.15

4.02mi, 52:52, 18 AUG 24, Springfield, Virginia

iThink:
Marilyn Manson, "The Beautiful People" (Full Metal Jacket remix)
Rob Zombie, "Feel So Numb"

WX at 2 PM (18) Aug 18 86 (30) 69 (21) 29.75 (1007) SE 6 RH 57

Odometer 24: 392.4mi

TE 3.0/0.1. Average/max heart rate = 140/159

Deliberately slow run as it's the first time I'm doing runs on back-to-back days. I was surprised at the speeds I was running at the start but I wasn't concerned about the pace. I was more concerned about the heart rate,m which remained partly under control but still went into zone 5 going uphill at times.

I was pleasantly surprised at the slightly negative split at the very back end, which is indicative of a disciplined run today. I'll give a few more runs with the heart rate monitor strap as I think the wrist monitor is giving wonky readings.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.12 14:25 14:25 12:52 12:52 1.12
0.89 25:56 11:31 12:56 12:54 2.01
0.88 38:32 12:36 14:19 13:20 2.89
1.13 52:52 14:20 12:41 13:09 4.02

6.07mi, 77:39, 17 AUG 24, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (16) Aug 17 82 (28) 71 (22) 29.91 (1012) SE 8 RH 69

Odometer 24: 388.4mi

TE 3.8/1.0. Average/max heart rate = 149/170

Elevated humidity made for a tougher run. I also think my wrist-mounted HRM was reading off today as I had HRM readings well in excess of perceived effort, so next run I'll go out with the chest strap on for the first time in a while.

I'll run on these until I blow 400mi on them, then it'll be time to finally retire these faithful companions on the trail.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.30 15:08 15:08 11:38 11:38 1.30
0.53 21:24 06:16 11:49 11:42 1.83
1.80 44:45 23:21 12:58 12:20 3.63
0.44 50:51 06:06 13:52 12:30 4.07
0.90 63:29 12:38 14:02 12:46 4.97
1.10 77:39 14:10 12:53 12:48 6.07

6.06mi, 77:15, 15 AUG 24, Springfield, Virginia

iThink:
Dentist, "Random Numbers Shapes and Colors"

WX at 11 AM (15) Aug 15 82.9 (28.3) 61.0 (16.1) 30.11 (1019) N 10 RH 48

Odometer 24: 382.3mi

TE 3.5/1.1. Average/max heart rate = 146/170

First longer run. I wouldn't call 6.1mi a long run but it's at least not a short one. HR is still elevated but I was being pretty disciplined about not running abnormally hard. WIth luck things will improve a bit as I rebuild mitochondria that I had lost over the last few weeks. Today's iThink was a little slow to come, but once it did, it stuck.

Next week I'll start working on cutting rest days but not overtraining if I can avoid it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.29 15:41 15:41 12:09 12:09 1.29
0.55 22:21 06:40 12:07 12:09 1.84
1.78 45:25 23:04 12:58 12:33 3.62
0.45 51:31 06:07 13:34 12:40 4.07
0.89 64:02 12:31 14:04 12:55 4.96
1.10 77:15 13:13 12:01 12:45 6.06

4.33mi, 54:11, 13 AUG 24, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 10 AM (14) Aug 13 78.6 (25.9) 57.2 (14.0) 30.06 (1017) NNW 3 RH 48

Odometer 24: 376.2mi

TE 3.2/0.2. Average/max heart rate = 138/161

Starting earlier to take advantage of the morning temps before it heats up. I also reversed my short route to see how it felt, and I think that actually works better for recovery as it gives me more time in the Z2-Z3 before I have to take my inevitable uphill that puts me into Z4-Z5.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.09 13:35 13:35 12:28 12:28 1.09
0.88 24:18 10:43 12:11 12:20 1.97
1.04 37:15 12:57 12:27 12:23 3.01
1.32 54:11 16:56 12:50 12:31 4.33

4.35mi, 57:57, 11 AUG 24, Springfield, Virginia

iThink:
R.E.M., "Driver 8"

WX at 7 PM (23) Aug 11 85.1 (29.5) 56.7 (13.7) 29.96 (1014) Calm RH 38

Odometer 24: 371.8mi

TE 2.6/0.0. Average/max heart rate = 135/150

Had to take advantage of the weather, which was warmer than I thought it was - it was cooler this morning but my goal was to run at zone 3 or less. For the most part, I was able to do that, less some of the shorter and sharper uphills. The weather will get oppressive soon enough, so I had to get it in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.30 16:17 16:17 12:32 12:32 1.30
1.05 30:27 14:10 13:30 12:57 2.35
0.90 43:09 12:42 14:07 13:17 3.25
1.10 57:57 14:48 13:27 13:19 4.35

4.0mi on dreadmill, 46:43, 9 AUG 24, Fort Belvoir, Virginia

iThink:
VØJ, Narvent, NUEKI, TOLCHONOV, "AURORA"

WX at 7 PM (23) Aug 07 82.6 (28.1) 75.0 (23.9) 29.82 (1009) ESE 9 RH 78

Odometer 24: 371.8mi

TE 3.6/0.0. Average/max heart rate = 136/147

First dreadmill run, very deliberate pace to try to avoid going into zone 3 too far. Which I failed to do. But at least I didn't go into zone 4 or 5. Recovery from COVID is going to take a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:04 12:04 12:04 12:04 1.00
1.00 23:37 11:33 11:33 11:48 2.00
1.00 35:09 11:32 11:32 11:43 3.00
1.00 46:43 11:34 11:34 11:41 4.00

4.35mi, 54:27, 7 AUG 24, Springfield, Virginia

iThink:
Sugar, "Tilted"

WX at 7 PM (23) Aug 07 82.6 (28.1) 75.0 (23.9) 29.82 (1009) ESE 9 RH 78

Odometer 24: 367.8mi

TE 3.5/0.4. Average/max heart rate = 151/171

Today's run was an attempt to find a run route with less insane uphill than my normal route. I thought I had one, but I was absolutely dead wrong. There is no path off the trail I run that won't generate monster uphill somewhere along the line. Leg 3 is where the uphill was, as the pace per segment indicates. Leg 2 was also mostly uphill, although

What was previously zone 2-3 is now zone 4-5. I may have to seriously taper my recovery at the rate things are going.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.29 15:27 15:27 11:59 11:59 1.29
1.13 30:04 14:37 12:56 12:25 2.42
0.82 40:47 10:43 13:04 12:35 3.24
1.11 54:27 13:40 12:19 12:31 4.35

4.67mi, 62:57, 6 AUG 24, Springfield, Virginia

iThink:
Tim Carleton & Darrick Deel, "Opus No. 1"
John Waite, "Change"

WX at Noon (16) Aug 06 86.7 (30.4) 74.3 (23.5) 29.94 (1013) S 7 RH 67

Odometer 24: 363.4mi

TE 4.4/3.3 Average/max heart rate = 147/173

First run in literally over two weeks. I had a cold before, but at some point I picked up COVID-19 for the first time and was in isolation for a week+ as I waited for the symptoms (cold symptoms only in this case) to go away. I never had a fever, I never had any loss of taste, but I was super-positive on the rapid antigen test I took, and I'll take that as a sign.

Today's run illustrated how much base I've managed to lose. I spent a LOT of time in zone 5, which I did not expect to do.Running in the mid-day was rough, but the temperature wasn't as bad as it could've been - although the humidity was also a factor. At least I'm back on the trail again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 16:20 16:20 12:46 12:46 1.28
1.04 30:30 14:10 13:37 13:09 2.32
1.04 44:29 13:59 13:27 13:14 3.36
1.31 62:57 18:28 14:06 13:29 4.67

6.5mi, 87:19, 23 JUL 24, Springfield, Virginia

iThink:
Illusive Mind, "Digital Revolution"

WX at 1 PM (17) Jul 23 85.6 (29.8) 65.3 (18.5) 30.05 (1017) WSW 7 RH 51

Odometer 24: 358.7mi

TE 3.6/1.3. Average/max heart rate = 148/165

I've been sick the last few days with a cold. I wanted to get a run in but I was definitely feeling some of it out there. What was unusual about today's run was that in terms of the actual work, it didn't feel that hard. My heart rate monitor, on the other hand, said I was working MUCH harder than normal. At least I burned some lard as my calorie count for that run was 993. It's an indicator that running at 80F doesn't bother me and it didn't feel like 85F this summer. I guess I'm heat acclimated now.

Replacement shoes should be in within a few days. These have been faithful servants, but they are starting to show their wear.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.31 15:54 15:54 12:08 12:08 1.31
1.04 30:07 14:13 13:40 12:49 2.35
0.46 36:05 05:58 12:59 12:51 2.81
1.81 60:16 24:11 13:22 13:03 4.62
0.53 67:52 07:36 14:20 13:11 5.15
1.35 87:19 19:27 14:24 13:26 6.50

4.0mi on dreadmill+lift, 46:59, 20 JUL 24, Marine Corps Base Quantico, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Crystal Castles, "Not In Love"
Chvrches, "Forever"

WX at 4 PM (20) Jul 20 77.0 (25.0) 70.0 (21.1) 30.07 (1018) Calm

Odometer 24: 352.2mi

TE 3.6/0.6. Average/max heart rate = 140/148

Easier run today but had to switch treadmills as the first was shaky. Lifting was an experiment in lifting heavier, which was touchy for the deadlifts and potentially catastrophic for the military press. I need to be more judicious. Run was straightforward, though, but I went too hard for heart rate. I was being backed up to when the gym closed, so speed mattered.

Lifting today:
Military Press 10 @75, 10 @80, 9 @75
Barbell Row 10/10/10 @85
Barbell Deadlift 10/10/10 @155
Leg extension 10/10/10 @70
Leg curl 10/10/10 @70
Leg press 15/12/10 @255
Lat Pulldown 10/10/10 @120
GHD Situp 15/12/10


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:39 11:39 11:39 11:39 1.00
1.00 23:26 11:47 11:47 11:43 2.00
1.00 35:12 11:46 11:46 11:44 3.00
1.00 46:59 11:47 11:47 11:45 4.00

6.4mi, 80:18, 19 JUL 24, Springfield, Virginia

iThink:
Illusive Mind, "Digital Revolution"

WX at 3 PM (19) Jul 19 86.4 (30.2) 61.9 (16.6) 30.09 (1018) Calm RH 44

Odometer 24: 348.2mi

TE 3.4/0.1. Average/max heart rate = 144/160

Deliberate effort to run hard outside since the heatwave was breaking. I can't believe I think 86 is tolerable for an outside run, but it is compared to the last few weeks. Today actually felt pretty good except for some weak parts going uphill early on. The rest was pretty predictable, although GPS readings were twitchy at times.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.31 14:49 14:49 11:19 11:19 1.31
1.04 28:19 13:30 12:59 12:03 2.35
0.43 33:49 05:30 12:48 12:10 2.78
1.79 56:16 22:27 12:33 12:19 4.57
0.52 63:05 06:48 13:05 12:24 5.09
1.31 80:18 17:13 13:09 12:33 6.40

6.66mi on dreadmill, 74:06, 17 JUL 24, Fort Belvoir, Virginia

iThink:
Crystal Castles, "Not In Love" feat. Robert Smith
Sugarcult, "Dead Living"

WX at 6 PM (22) Jul 17 78 (26) 75 (24) 29.82 (1009) WSW 12 thunder in the vicinity; rain

Odometer 24: 341.8mi

TE 4.0/0.0. Average/max heart rate = 139/155

I was going to lift, but got a late start. Running only, 6.66mi as I planned. Last mile was done in zone 5, the remainder at the top end of zone 2.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:41 11:41 11:41 11:41 1.00
1.00 23:00 11:19 11:19 11:30 2.00
1.00 34:20 11:20 11:20 11:27 3.00
1.33 49:33 15:13 11:26 11:27 4.33
1.00 60:52 11:19 11:19 11:25 5.33
1.00 71:32 10:40 10:40 11:18 6.33
0.33 74:46 03:14 09:48 11:14 6.66

4.0mi on dreadmill, 44:01, 16 JUL 24, Fort Belvoir, Virginia

iThink:
Machinae Supremacy, "Shopmusic"
Kinetica and Dreamy, "Remember Me" (Original Mix)

WX at 6 PM (22) Jul 16 99.0 (37.2) 68.0 (20.0) 29.74 (1007) S 12

Odometer 24: 335.0mi

TE 3.9/0.7. Average/max heart rate = 143/156

Three below threshold and the last fairly hard. Shorter than I wanted, but I'll make up for it tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:31 11:31 11:31 11:31 1.00
1.00 22:47 11:16 11:16 11:23 2.00
1.00 33:45 10:58 10:58 11:15 3.00
1.00 44:01 10:16 10:16 11:00 4.00